Happiness Break: Who Takes Care of You?

When we feel cared for, our cortisol levels drop, we feel safe, and we handle stress better. Dacher leads a meditation to help us focus on the people who make us feel supported.

How To Do This Practice:

1. Get Comfortable: 2. Find a quiet spot. Sit or stand in a relaxed position. Take a few deep breaths to settle your body and mind.

3. Think of a Friend: 4. Picture a friend who has supported you. Notice how it feels to remember their care. What have they given you? Kindness, courage, laughter?

5. Think of a Family Member: 6. Now think of someone in your family (or chosen family) who’s helped you. What moment comes to mind? How did they support you? Name what they gave you.

7. Think of a Mentor: 8. Bring to mind a mentor or guide—someone who’s taught or encouraged you. How did they help you grow? What gift did they offer? Wisdom, strength, direction?

9. Feel the Support: 10. Picture all three people around you. Let yourself feel supported and held. Breathe in that sense of connection.

Scroll down for a transcription of this episode.

Related Happiness Break episodes:

Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5

A Meditation on Original Love: https://tinyurl.com/5u298cv4

Wishing Others’ Well, With Anushka Fernandopulle: https://tinyurl.com/jrkewjs8

Related Science of Happiness episodes:

Are You Remembering the Good Times: https://tinyurl.com/483bkk2h

Why Friendships Matter More Than We Think: https://tinyurl.com/y99tc9nm

Why We Should Seek Beauty: https://tinyurl.com/yn7ry59j

Follow us on Instagram: @ScienceOfHappinessPod

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

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Transcription: